Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Food Facts
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • News
      • Results
      • Mr. Olympia 2022
      • 2022 WSM
      • Arnold Classic
    • Fitness Calculator
    • Food Facts
    • Profiles
    • Motivation
    • Videos
    • MMA
    • Deals
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Core

High Reverse Plank (Glutes)

How to do a high reverse plank.

Malik, DPT

Written by Malik, DPT

Last Updated onMarch 21, 2019

The reverse plank is a great alternative to the standard plank. It mostly targets the glutes, hamstrings, and core, while also strengthening the back, arms, and shoulders. The reverse plank is a good strengthening exercise since you have to hold your body weight up while keeping your hips high and body straight.

Many people are unaware that the reverse plank is an effective alternative to the standard plank but it’s a great finisher exercise and hits essentially the same muscles. The great thing is you don’t need any equipment other than your own body weight to provide enough resistance for an effective workout.

In this Exercise

  • Target Muscle Group: Gluteus Maximus, hamstrings, core
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: N/A
  • Difficulty: Intermediate

Exercise Instructions

  1. Sit on the floor with legs straight out and place your hands on the floor to support your body weight.
  2. Lift your butt off the floor and thrust your hips upward so your whole body is in a straight line with arms vertical.
  3. Hold for at least 20 seconds.
  4. Return to sitting position.
  5. Repeat for the desired number of sets.

Variations & Tips

  • You can do a reverse plank with your forearms supporting your body weight as an alternative (See the second video for instructions).
  • Keep your body in a straight line and don’t sag your hips.
  • You can point your fingers in any direction while performing this exercise.
  • This exercise strengthens your posterior chain muscles (Glutes, hamstrings, and erector spinae) abs, triceps, and shoulders.

Instructional videos

Watch: How to do a high reverse plank

Watch: How to do a reverse plank

For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Core Exercise Guides Legs and Glutes
Previous Post

Barbell Lunge (Legs)

Next Post

Incline Cable Fly (Chest)

Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

Recommended For You

Best Transverse Abdominis Exercises

The 10 Best Transverse Abdominis Exercises for A Stronger, More Stable Midsection

When it comes to strength training, most people spend the majority of their workouts focusing on the muscles they can...

Best Weighted Vest Exercises

Best Weighted Vest Exercises and Workouts for Next-Level Bodyweight Training

Bodyweight training, also known as calisthenics, is the original strength workout. Humans have been exercising with just their body weight...

Average Thigh Circumference

Average Thigh Circumference in Males and Females

Sculpted legs are what separate the men from the boys. It doesn't matter how jacked your upper body is, if...

Flat Butt Exercises

The 10 Best Exercises to Beat the Flat-Butt Blues 

The gluteus maximus, or the glutes for short, is the largest, most powerful muscle in the human body, or it...

Dumbbell Hamstring Workout

Leg Training: Hamstring Workout with Dumbbells

The term dumbbell is often used to describe someone stupid like, “Dude, you’re SUCH a dumbbell!” But there is nothing...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Reducing Body Fat

Ripped: How to Get Down to 10% Body Fat

Bulgarian Split Squat Variations

The 10 Best Bulgarian Split Squat Variations for Muscular, Athletic Legs

Iranian Hulk Vs Kazakh Titan

Iranian Hulk Agrees To a Boxing Match vs Kazakh Titan

Recent Reviews

Best Cacao Nibs

10 Best Cacao Nibs of 2022

Ghost Legend Pre-Workout Review

Ghost Legend Pre-Workout Review

Best Vitamin C Supplements 1

10 Best Vitamin C Supplements of 2022

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • 2022 WSM
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.